Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron crosses/ RO2VS

20 Reverse crunch

10 Down dog to push-up

10 Lizard pose to thoracic rotation

10 Prone Y presses

20 Cals

1:00 Seated quad stretch

:45 Forearm stretch

:45 Banded tricep stretch

Prone Y press: https://www.youtube.com/watch?v=dL6rm2wxCts&ab_channel=CarletonStrength%26Conditioning

Seated quad stretch: https://youtu.be/z7lgEImuBPk?t=113

Metcon (Time)

For time: 15 min cap

21 thrusters (95/65)

21 Burpee pull-ups

15 Thrusters (105/75)

15 Burpee pull-ups

9 Thrusters (115/85)

9 Burpee pull-ups

Rx+:

M- (115/135/155)

F- (75/85/95)

Fire breather:

M- (135/185/205)

F- (95/125/145)

Metcon (AMRAP – Rounds and Reps)

Death by Shoulder to overhead

With a continuously running clock perform 1 S2OH the first minute, 2 S2OH the second minute, 3 the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. Score total rounds and reps in the last round completed
Rx: 95/65

Rx+: 115/75